Working out your upper body helps tone your muscles to increase strength and improve flexibility and endurance. Strength training is also an important part of any weight loss program. Since muscle tissue burns more calories than fat, toning your upper body can help you shed those unwanted pounds. Always check with your doctor before beginning or modifying an exercise program.
No Equipment
Many upper-body workouts do not require any special equipment. Push-ups are one of the most effective upper body exercises since they work several muscle groups in your arms and chest. If you are a beginner, try doing push-ups while standing up leaning against a wall or while balancing on your knees instead of your toes. To work your shoulder muscles, lie on your stomach with your arms outstretched above your head and your legs out straight behind you on the floor. Raise the arm and leg on one side of your body several inches off of the floor while keeping the rest of your body flat. Alternate sides for several repetitions and try lifting both arms and legs at once.
Weights
Training with dumbbells is an easy way to target your upper-body muscles either at home or in the gym. Hold a dumbbell in each hand while standing with your feet shoulder-width apart and leaning forward at your hips. Allow your arms to drop down in front of you. Pull back up to a standing position while bending your elbows out to the sides and pulling the dumbbells in toward your chest to work your biceps and back muscles. Tone your triceps by holding a dumbbell in one hand while leaning forward at your hips. Keep your elbow bent with the weight tucked in against your side. Extend your arm out behind you as you straighten your elbow to tone the muscle along the underside of your upper arm.
Exercise Band
Working your upper body with an exercise band helps tone your muscles and provides a portable and inexpensive way to increase resistance to make your workout more challenging as you gain strength. You can modify many dumbbell exercises to work with exercise bands, such as holding one end of the band taut while you perform a biceps curl while gripping the other end of the band and curling your arm in toward your chest. Work your chest muscles by wrapping the band around the middle of your back, gripping one end in each hand with your elbows bent in against the sides of your body. Straighten your elbows and push your arms out straight in front of your chest against the resistance of the band.
Machines
Using machines that target the muscles in your upper body can help you tone and condition. Some elliptical machines and stairclimbers feature handles to engage your upper body while you work out. Rowing machines work the muscles in your arms, chest and back while giving you an aerobic workout. Weight machines that target the arms and chest, such as biceps curl and chest fly machines, allow you to adjust the weight for added resistance and help you maintain the proper form while performing the exercise.
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